Exercising as we age

Those that know me know that I believe exercise has no age limit.  From getting our little ones engaged and enjoying a workout through organised sport or old fashioned playing right through to keeping our seniors on the move – everyone needs to stay up and at ‘em! 

Sometimes the challenge with kids is getting them to stay still but for those of us who have seen more of life, the thought of exercise can be a little more challenging so let’s look at how we can make this a little less onerous.  And if the thought of feeling fitter isn’t enough to get you up and going, keep in mind that staying active is the ultimate key to unlocking the fountain of youth!  Yes please!!

You’ve got to move it, move it

Alright, let's kick things off with a little heart-to-heart about why exercise is a game changer when it comes to how we age. You see, our bodies might not be as spry as they once were, but that doesn't mean we should resign ourselves to a sedentary lifestyle. I don’t think I am overselling it when I say that exercise is a magic elixir as the more we commit to it, the more it acts to keep us stronger, fitter and more mobile.  It doesn’t matter if you are forty or eighty – exercise delivers truckloads of positive outcomes. 

Taking a bird’s eye view, the benefits of regular exercise for older participants include the following:

·       Improved heart health

·       Improved muscle mass – important as we lose muscle as we age

·       Improved bone density – will reduce the risk of osteoporosis and/or bone breaks

·       Improved mood – got to love a burst of post exercise endorphins to make us feel amazing while reducing the impact of anxiety and depression

·       Improved immune function

·       Decreased risk of falls through improved strength and flexibility which also helps improve balance and coordination

·       Improved sleep quality

·       Reduced risk of cognitive decline

Keeping it safe

It’s a list of pretty significant benefits so it’s easy to understand why I advocate so strongly for keeping up your exercise no matter your age!  But, there’s always a but, I also highly recommend that if it’s been a while since you engaged in any form of exercise or if you are returning from an injury, you should check in with your doctor and/or your allied health professional first. 

This is extremely important as we get older because let’s face it, we sometimes hurt more.  General wear and tear on our joints, arthritis, chronic pain from older injuries, increased risk of high blood pressure or cardiac related health issues, and prolonged absence from exercise means a thorough check up is necessary.  I know, we all still feel twenty five in our minds, but our bodies might not have received the stop aging memo!

First steps

Where to start is often the big question and it really depends on your previous exercise history and your current level of fitness or health, but there are plenty of options to consider.  Walking is always  great and a simple way to get started!  It’s an easy get as it is an exercise that allows you to start slowly as you build up fitness and endurance with the added benefit of being low impact.  Swimming is another one to consider.  Another low impact option that lets you choose distance and pace depending on experience or fitness. 

Sometimes it’s hard to get started without a little extra support so it’s worth thinking about locking in some time with an experienced trainer.  Whether it’s a one on one session or as part of a group training session, a trainer will be able to guide you through a program that is appropriate for your fitness level, factoring in any injuries you may be carrying and works with your knowledge and experience around exercise. 

In addition, a trainer will also make sure you are working out safely and at an appropriate level.  Think about it this way, if you were to head to a gym and work out by yourself, how hard would you really push yourself and would you really know what to do? A qualified and experienced trainer will get to know what your body is capable of and how they can then help you make improvements to your fitness while also supporting and helping improve injuries or weaknesses.  Training on your own leaves you more at risk of further injury as you may not know safe techniques or appropriate weights to use.  Or you’ll go too easy on yourself as no one is there challenging and motivating you while also keeping you safe!

Mix it up

Variety is the spice of life as they say so the best way to keep up your motivation to move is to keep it interesting by adding different options to your routine.  You might want to slip into the pool one day a week, change your coffee and pastry catch up with friends to a walk and talk, maybe add in a couple of weights or aerobics sessions with a trainer and drop in a stretching class too that will support mobility. 

There are a few really important things to remember if you are no longer a lively twenty something and you are returning to exercise or you’re completely new to it all:

·       Get the OK from your medical professional.

·       Understand what you can and can’t do.  For example, an osteoarthritic knee may mean lunges are out, but a trainer will help design a program that allows for your limitations that also helps build muscle that supports your injury and can lead to pain reduction.

·       Do the stuff you enjoy.  There’s no point trying to train for a marathon if you hate running because your motivation won’t last!

·       Build up your activity.  If you’ve only done limited activity for the last twenty years because you were focused on raising the kids or work took priority, don’t expect your body to pick up where you last left off.  You will need to rebuild your strength and your endurance and going in too hard may result in an injury.  Again, speak to your doctor and your trainer about the best approach.

Getting older is not a reason to stop exercising.  I’ll say it again, it’s even more vital that you get up and get moving so you can keep moving and feel better for longer.  I mean, if Stanislow Kowalski , as the world’s oldest professional athlete, could still run 100 metres, compete at shot put and throw a discuss when he was 111 years old, surely you can pop into the Studio for a couple of sessions a week!